Saturday 23rd February 2008

Session Name: F.Up Canadian 2

Time: 7:00AM

Place: Top of Jacobs

Equipment: KB (16, 20, 24), SB (heavy, light, chains)

Workout:

Endurance Session:
Jacobs/Kadoka scratch race
Rod 16 minutes
Damon 12 1/2 minutes
Grover 13 minutes
Stef 10 1/2 minutes
Joel 10 1/2 minutes

when the last person arrives immediately start the following sequence -
1 x Jacobs ladder (alternate: light sb, chains, free, heavy sb)
50 x KB movement (alternate: swing, push press, KB Jerk, KB full clean)
1 x lunge up to roundabout
4 rounds

then immediately 1 x reverse Kokoda

Need to complete the entire session in less time than the Wednesdays session